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Thursday, 8 January 2015

Lifting For Ladies

Barbell Exercises For Women

Bench Press:

Bench press is a barbell exercise routine for beginners that
helps develop chest mass. Keep your body flat on a bench and grasp the barbell
with a shoulder width grip. Inhale as you bring the barbell down to your lower
chest and keep your elbows close to your sides throughout. Exhale even as you
press the weight up. Repeat this eight to ten times in three sets.

Incline Bench Press:

Similar to the bench press, instead this time use an
inclined bench as this helps build your upper chest. To build mass effectively
grip on to the bar as close to the centre as you can.

Close Grip Bench Press:

Same as the classic bench press, instead this time keep your
hands six to eight inches apart. Lower the barbell and then lift up to complete
lock out. Do three sets of ten to fifteen repetitions.

Standing Curl:

Stand with your feet moderately apart. Hold on to the
barbell with slightly wider than shoulder width grip. Keep your elbows pressed
to your sides and curl your hands in until your biceps are fully contracted. Do
three sets of five to nine repetitions. This routine would help you add mass to
your biceps.

Reverse Curl:

Instead of holding the barbell with an underhand grip, use
an overhand grip. Keep your elbows close to your side and pull the barbells up
to your chest and then slowly down. Do this in 3 sets of seven to eleven
repetitions. This technique effectively builds up your biceps and your
forearms.

Wrist Curls:

Rest your arms on a flat bench; keep your wrists firmly down
with your palms up just a little over the edge of the bench. Stay steady
throughout this routine. Now relax your wrists and curl your hands up as you
lift the barbell close to your forearms. Do 3 sets without counting
repetitions. Do them till you are tired. This challenging method builds greater
mass for your forearms.

Overhead Press:

Do this either standing or sitting, and you can bring the
barbell down in front of or behind you. Grip the barbell with a slightly wider
than shoulder width grip and then slowly lower it down to the front or behind
the neck. Do three sets of eight to twelve repetitions. This effectively helps
build up your shoulders.

Squats:

Just like the overhead press, instead this time stick to
bringing the barbell down to the back of your neck and squat down slowly even
as you bring the weights down. This technique effectively builds up your legs.

Upright Row:

This technique is for building your trap muscles and mass.
Take a shoulder width overhand grip on the barbell and simply bring it up to
your chin level. Do this in three sets of about nine to fifteen repetitions.

Bent Over Row:

This method mainly helps strengthen your back. Take hold of
the barbell with a slightly wider than shoulder width grip and bring the weight
up into your midsection with your arms back. With an underhand grip and your
legs slightly bent with your upper body leaning forward, pull your arms back
and draw the weight to your waist.